1310 Calorie
Low-Carb diet and meal plan
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Example 1310 calorie
low-carb diet plan
Example 1310 Calorie Low-Carb Meal Plan
110.6g Carbs
60.9g Fat
81.7g Protein
Breakfast
439.6 Calories |
51.8g Carbs |
19.8g Fat |
18.7g Protein
1
serving
Simple Spinach Scramble
251.9 Calories |
6.8g Carbs |
18.7g Fat |
14.1g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Simple Spinach Scramble
scaled to 1 serving
2 tsp
Olive oil
1 cup
Spinach
1/4 cup, chopped
Onions
2 ring
Red bell pepper
2 large
Egg
1 dash
Salt
1 dash
Pepper
Melons
1
melon, medium (about 5" dia)
Melons
|
Simple Spinach Scramble
Heat olive oil in a pan over medium heat.
Clean the spinach off and throw it into the pan while still wet. Cook on medium heat and season with salt and pepper.
Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
|
Lunch
385.9 Calories |
48.8g Carbs |
8.6g Fat |
33.7g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Yogurt & Strawberries
182.4 Calories |
19.8g Carbs |
1.3g Fat |
24.1g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Yogurt & Strawberries
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, halves
Strawberries
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Yogurt & Strawberries
Mixed sliced strawberries with yogurt and enjoy!
|
Dinner
442.4 Calories |
9.9g Carbs |
32.4g Fat |
29.2g Protein
1
Pepper
Philly Cheesesteak Stuffed Peppers
442.4 Calories |
9.9g Carbs |
32.4g Fat |
29.2g Protein
|
Philly Cheesesteak Stuffed Peppers
scaled to 1 Pepper
2 oz
Beef round
2 slice
Provolone cheese
1/2 large
Green bell pepper
1/4 medium
Onions
1/2 cup, whole
Mushrooms
1/2 tbsp
Butter
1/2 tbsp
Olive oil
3/4 tsp
Garlic
|
Philly Cheesesteak Stuffed Peppers
Slice peppers in half lengthwise, remove ribs and seeds.
Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
Preheat oven to 400*
Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes
Line the inside of each pepper with a slice of provolone cheese.
Fill each pepper with meat mixture until they are nearly overflowing.
Top each pepper with another slice of provolone cheese.
Bake for 15-20 minutes until the cheese on top is golden brown. (source: peaceloveandlowcarb)
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